How to exercise to lose weight?

Correct exercise sequence: warm-up → anaerobic → aerobic → stretching.

Shaping is the main thing: warm-up: 5 minutes; Anaerobic: 20~35 minutes; Aerobic: 10~ 15 minutes; Stretching: 5 minutes.

Reduce fat mainly: warm-up: 5 minutes; Anaerobic: 15~30 minutes; Aerobic: 30~40 minutes; Stretching: 5 minutes.

How to choose the exercise mode that suits you?

Large base: mainly aerobic exercise, 4~5 times a week, anaerobic can be arranged according to your physical condition.

Small base: mainly anaerobic exercise, 4~5 times a week, aerobic for about 15 minutes each time. Cardinal algorithm: Body Mass Index-GT24 is a large cardinal number, body mass index.

Body mass index = weight (kg)/height (m) squared. Example: Xiaohong's height 160cm and weight are 60kg, so the body mass index =60÷ 16? =23.43。

Warm-up points before exercise:

1. Turn wrist and ankle to prevent sprain and strain.

2. Do some opening and closing jumps and slowly relax your whole body;

3. Jog on the treadmill 10 minutes, and then do the next training after sweating slightly.

Key points of stretching after exercise:

1. Keep stretching, feel slight muscle swelling and tension, and relax after 20 seconds.

2. The key parts of stretching are allocated according to the parts where you exercise.

3. If there is pain, it is necessary to reduce the degree and avoid strain caused by excessive tension.